9.20.11

Falling behind again so I'm playing catch-up on my posts.

SWOD: Deadlift @65-75% of your 1 RM, 2 Reps on the minute for 10 minutes.

I set-up for 155 which is what I thought was 70% of my 205 1RM.

I completed all 10 sets concentrating on SPEED.  I really saw the value in this workout because it emphasized developing speed from the bottom position which will ultimately transfer to a successful 1RM deadlift.

Practicing technique by lifting higher reps of sub maximal weight helps you develop a faster Rapid Rate of Force Development (ROFD).

There's a very scientific explanation of ROFD and how it involves neural functions, fast twitch and slow twitch motor units, blah, blah, blah.

Basically what it comes down to is the faster you are able to pull that weight off the ground, the more likely you are to make the lift.  How's that for a basic explanation?!

After completing the SWOD I looked up my Deadlift 1RM (I know, I should have looked it up BEFORE I started) and discovered that it was actually 230, not 205.  So I was a little bit under on the weight, but I'm sure my fast and slow twitch motor units got a good workout anyway.

Metcon:

Reps of 20-15-10-5 of: 
-Box Jumps, 24/ 20"
-Pull Ups

My time was 8:??



  65-75% -2 Reps a minute for 10:00. Focus on form and speed

9.18.11

REST DAY...#2

My body was ready for a rest on Saturday so I skipped out on Fight Gone Bad.  Kind of regretting it because today was a rest day as well.  I'll be back at it tomorrow!

9.16.11

Run Day!
I did a 1/2 mile warm-up run and then:

4 x 800 meter sprints with 2:00 rest between each sprint

Times were:
3:42
3:43
3:40
3:43


Then cooled down with a 1 mile easy pace run.

Thursday 9.15.11

Today was an "active rest" day - meaning I didn't go all out in a workout but I didn't sit on my butt all day, either.

I went in to The Compound and did a 5RM Shoulder Press.  Shoulder Press is a major weakness for mea and  I was only able to get 65 x 5 and 70x2.  I also worked on getting my strict pull-up.  I would say I'm about half-way there now which is encouraging!

This morning I took a Zumba class - now I know some of you are snickering or rolling your eyes, but I'm not ashamed of the fact that I LOVE ZUMBA!  It's so much fun and a great stress reliever. I think that if some of you (ahem...GUYS) knew what it was all about, you would think differently of it.  Here is a sample for you:

Wednesday 9.14.11

I had a chance to watch some of the 2011 CrossFit Games women's competition that was broadcast on ESPN2 today.  So inspiring and motivating!

Two years ago I went and watched the CrossFit Games held at "The Ranch" in Aromas.  The setting was rustic and simple

Look at us now!

Catch the rest of the episodes the next two Wednesdays (Sept. 21 & 28) at 5 pm on ESPN2

METCON: "21's"

For time:
-20 For time:
-20 Double Unders and 1 Sit Up
-19 Double Unders and 2 Sit Ups
-18 Double Unders and 3 Sit Ups
-17 Double Unders and 4 Sit Ups
so on and so forth until...
-1 Double Under and 20 Sit Ups 

13:54 PR - Beat my last time by a big 6 seconds.  Woo hoo!

AND THEN...  Brad talked me into a training workout with the Fairfield SWAT Team!  

We did a partner WOD of:

 

A 300 meter row done concurrently with:

AMRAP in 15:00:

- 3 Burpee Pull Ups

- 6 Wall Balls Me 14#/10', Brad 20#/10'

- 9 Box Jumps (20")

Brad started out rowing while I started in on the AMRAP.  As soon as he hit 300 m we swapped and he picked up where I left off on the AMRAP while I rowed 300 m.  When I hit 300 m we swapped again and so on and so on for 15 minutes.

We came in 1st place!  

TOTAL: 12 ROUNDS + 3 BURPEE PULL-UPS

I had a great time competing with the SWAT dudes!  So, Fairfield PD, next time you have a SWAT call out, feel free to give me a call...

Tuesday 9.13.11

I almost let a dentist appointment stand in the way of getting today's workout in, but I'm one that if I don't go and get it done in the morning, the probability of me fitting it in decreases significantly.

So once I decided I would go after all,  I was late but jumped in and was able to get today's metcon in.

Then off to the dentist where I did a max open mouth hold of about 30 minutes. Dr. Hekking was able to get 3 reps of fillings in and I went home and ate applesauce.

Warm-up:
400 m run
PVC Pass throughs
10 PC Overhead Squats

SWOD (Strength Workout of the Day)
I warmed up to 105# but only got one set in.
1x5 @ 105#

METCON: As many rounds as possible in 12 minutes of:

3 Power Cleans @ 85% of today's 3 rep sets
1 Round of Cindy (5 pull-ups, 10 push ups, 15 air squats)

I completed 6 complete rounds @ 95#

Monday 9.12.11

Warm-up

400 m run

3 Medicine ball squat jumps to a 24" box

5 pull-ups

7 ab-mat sit-ups

SWOD

Back Squat 3RM , 90% of 3RM x 5, 80% of 3RM max reps

I was a little nervous to do this one because my knee is still not 100% since I tweaked it doing power cleans a few weeks ago, but it actually felt OK. I haven't back squatted in a long time so I was glad that I was able to at least tie my previous PR of 165 x 3.

165 x 3

150 x 5

135 x 12

WOD

On the minute for 15:00

15 sec. handstand hold

3 burpees

8 KB swings

This was a tough one! I knew it was trouble when after the first round I only had about 15 seconds of rest before it was time to go again. I got 12 rounds in using a 44# KB. I took 2 complete rounds off to rest which ended up being a good strategy. I was sooo tempted to drop down my KB weight at about the 8th round when my neighbor traded out his but I stuck with it. Towards the end, the squatting down in the burpees aggravated my knee.

I'm way behind on my postings so I'm just going to start with yesterday's workout.

To beat the heat, I got up and ran at 6:30 am. To warm up for my Tabata hill sprints workout, I decided to do some hill running up Buck Avenue and around the residential streets up in there. After about a mile of that, I was good and ready to hit the infamous Wykoff.

If you ever want to do Tabata hill sprints, whether for fun or for torture, Wykoff is the perfect outdoor location. At least it is for me - if you're super speedy, you might run out of hill by the 8th round.

I ALMOST made it to the very top, but just like "almost winning" means losing, almost making it to the top connotes defeat. I definitely have more work to do before I can wear that "I conquered Wykoff" t-shirt I've been eyeing.

But let me get back to the why Wykoff is perfect for Tabata:

#1 Wykoff is STEEP.

This photo really doesn't do it justice, but this is the beginning of the uphill grade on the Buck Ave side and it only gets steeper from there.

#2 The View

This part is pretty much a given because if you're going to climb up a steep hill, of course you expect a good view at the top. Duh.

#3 The Facilities

As I was on about my 6th round, I noticed a lady a ways up ahead stopped in front of this curious pillar.

I couldn't tell what she was doing and at this point in my workout, I thought maybe I was hallucinating.

As I got nearer, I was relieved when I realized it wasn't the sacrificial altar that I had first thought (perhaps I really was hallucinating), but rather it was a drinking fountain! One very thoughtful Wykoff Hill resident installed a drinking fountain for, I assume, the poor souls that dared to challenge the hill.

I was even more impressed by the lower bowl they installed for those unable to even stand upright once they hit that part of the hill and are only able to crawl to reach the life saving water. Then I realized it was probably meant for dogs. Impressive nonetheless.

I found my old training log from my past globo-gym days. Are you so impressed with my 3 sets of 18 reps of deadlifts @20 pounds on legs day? Or how about my set of 12 decline presses using...wait for it...THE BAR on chest/tris day? Wow, what a day I put in at the gym. I hope I adequately rewarded myself with a protein shake from the smoothie bar.

As I looked over my numbers I noticed that my numbers didn't change much over the months...years...and I'm sure my body didn't change much either. Thankfully I can't say the same about my numbers since starting CrossFit. I have seen more measurable gains in a couple months time than I ever did with my old training program.

So I raise my protein shake cup to future PRs and success as I start this training log - cheers!